Vitamin E (Why Fat Is Friendly)

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Vitamin E (Why Fat Is Friendly)

Vitamin E is another extremely essential vitamin to the human body, but very often neglected probably because there isn’t much research on it when comparing it to others such as vitamin C or vitamin B. It is a fat soluble vitamin so we must eat good healthy fats in order to store this much needed nutrient. The body knows how to recycle vitamin E, but like everything else recycling only takes you so far. We need to replace it with food intake. Food sources such as spinach, asparagus, swiss chard, broccoli and kale are wonderful sources of this nutrient but you’ll notice they are vegetables and have no fat. If you eat this in your salads be sure to have some fats with it such as olive oil in your homemade dressing and an avocado on top of the salad and you will be sure to absorb and utilize vitamin E. The olive oil and avocado actually have some vitamin E that we can extract from them so it makes sense to eat salads. Other sources of vitamin E are tomatoes, shrimp and the best of all food sources by far are sunflower seeds. Back to what this nutrient actually is and its role in our body. Similar to the vitamin B complex, the vitamin E family consists of two groups known as tocopherols and tocotrienols. The most well known is alpha tocopherol because it is the most active subunit of the family. However recent research is starting to provide evidence that some of the lesser known ones such as gamma tocopherol may have more potency in regards to human health. The primary role of vitamin E in the human body is to protect our fats from getting oxidized which could cause potential damage to our cells since every cell has a membrane made from fats or lipids. Most importantly it prevents oxidized LDL (low density lipoprotein), which is an important protein needed to transport cholesterol to and from the liver for proper use. Yes I said it, we need LDL. It is not bad! It becomes bad when we have too much of it and not enough HDL(high density lipoprotein) that cleans up the oxidized LDL and not enough vitamin E. Most of America if I had to guess have too little HDL and are not eating or better yet not absorbing enough vitamin E. There is a big stipulation in all of this however. Vitamin E works best when its best friend is in abundance, Selenium, which can be found in fatty fish and Brazil nuts. I don’t know about you, but this is making me want a big salad with dark leafy greens, a homemade olive oil based dressing, sliced avocado, topped with a nice piece of salmon, and sprinkled with some unpasteurized goat cheese and chopped strawberries. Yum!

Pumpkin Bread (Grain-Free, Nut-Free)

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Welcome to Part 2 of my Pumpkin Everything obsession! I expressed my love for pumpkin season (aka I’m addicted to cinnamon) in my Dairy-Free Pumpkin Ice Cream post here, and am continuing the trend with a glorious grain-free, gluten-free, nut-free, white sugar-free, paleo (ish) pumpkin bread. Well what the heck is even in it? Coconut flour and starch, my dears! Andrew and I have decided to go without nuts and seeds, at least for a little while, after realizing how much phytic acid we were eating with our nut and seed intake. I had already cut out nuts last fall after getting rashes on my legs and face, but Andrew was having a weird reaction on his tongue (almost like a Geographic Tongue), and after a lot of research we decided that it might be worth a try to cut out the nuts and seeds. And guess what… so far so good! We both feel better without the nuts and seeds, so we’re sticking with it for now. However, that makes grain-free baking increasingly more difficult, since most grain-free baking uses almond meal or sunflower seed meal as a replacement. So I began experimenting with something different: starch. Specifically potato starch and arrowroot starch. I have come to prefer potato starch for baking, as I think arrowroot starch is a little too chewy and has a stronger taste when used in larger quantities. Now, I know there are mixed feelings about potatoes (helllllo carbs… and this is also why I dubbed this “paleo-ish” since for many paleo people white potatoes are a no-no) and therefore potato starch may throw up a red flag for a lot of people, but when we went to Portland we were introduced to an interesting concept. That concept is called Resistant Starch. I’m not going to go into the details here because it is still very new to me and I am no expert, but basically resistant starch can be found in cooled starches such as white potatoes and white rice, and is very beneficial for gut flora and essentially acts as a pro-biotic. You can read more about resistant starch in this article, and this article, but I also recommend you doing your own research. It’s been very fascinating to learn about.

On another note, our little blog here hit over 100 unique visitors for the first time yesterday! Thanks to foodgawker.com for sending people our way. I’m excited to hopefully continue to see this website grow and start reaching more people! I’m really enjoying this new hobby and creative outlet, plus I love working on it with my guy 🙂

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Okay, let’s go back to this pumpkin bread. It’s everything you expect from this classic seasonal treat: moist, springy, dense, and spicy. But luckily it’s got none of the bad, guilt-driving stuff that the usual recipe contains. I added chocolate chips because chocolate makes everything better and I adore the combination of chocolate and cinnamon/spice, but that’s up to you! Last night we ate this pumpkin bread topped with my Pumpkin Ice Cream and, oh yes, it was the perfect way to welcome in Autumn. So here you go friends, pumpkin everything is in full swing!

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Pumpkin Bread

  • 4 eggs (pasture-raised)
  • 1 cup (or about 1/2 of a 15 oz can) pureed pumpkin
  • 1/4 cup + 2 Tbsp Coconut Flour
  • 1/4 cup Unmodified Potato Starch
  • 2 Tbsp Arrowroot Starch Flour
  • 1/3 cup Grade B Maple Syrup (or unfiltered honey)
  • 1/2 tsp baking powder (note that baking powder often uses corn starch, so eliminate if this is an issue for you)
  • 1/2 tsp baking soda
  • 1/2 tsp apple cider vinegar
  • 2 tsp cinnamon
  • 1/2 tsp each of powdered ginger, clove and nutmeg
  • 1 tsp vanilla extract
  • optional: about 1/2 cup of chocolate chips (I use Enjoy Life)
  1. Preheat the oven to 350 degrees F.
  2. Whisk together the wet ingredients (pumpkin, eggs, maple syrup, vanilla, and apple cider vinegar) in a large mixing bowl.
  3. Sift the dry ingredients (coconut flour, potato starch, arrowroot starch, baking powder, baking soda, spices) into the wet ingredients. Sifting removes any lumps in the dry ingredients, and helps lighten up the batter.
  4. Use an electric mixer to thoroughly combine the mixture, until all ingredients are incorporated and the batter is completely smooth.
  5. Fold in the chocolate chips if desired.
  6. Pour the batter into a lined loaf pan (I line mine with parchment paper to ensure easy removal).
  7. Place in preheated oven, and bake for 45-50 minutes, or until the top is cracked and an inserted toothpick comes out clean.

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Dairy-Free Pumpkin Ice Cream (White Sugar-Free)

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IT’S TIME FOR PUMPKIN EVERYTHING! This trend has grown more and more prevalent in the last couple of years, and I ain’t complainin’. I don’t know why we are all so obsessed with pumpkin season, but I know for me it’s the pumpkin spice combo. Cinnamon, in particular. I love me some cinny-mon. Cinnamon on everything pretty please! I can promise you that while this is the first pumpkin recipe I’ve posted, it most certainly won’t be the last. It’s here, people, it’s here.

Let’s talk about this ice cream. As I mentioned in my Dairy-Free Coconut Ice Cream with Salted Caramel and Chocolate Ganache post, we got this ice cream maker recently and I’m loving it. We haven’t been without ice cream since. I’m sadly (but not so sadly) completely serious. Obviously I had to make my pumpkin recipe debut somehow, and since it’s still currently almost 90 degrees here in VA, ice cream seemed like the way to go. Oh and it was the way to go, my friends, it definitely was. Not to mention allergies are running wild this week (again, darn you VA) so we needed something to sooth our poor wittle scratchy throats. Pumpkin ice cream to the rescue! This stuff is pretty much pumpkin bread in a cold, semi-liquid form. Perfect for those late summer/early fall days when it’s cool at night but still gets toasty during the day. Pumpkin latte for the chilly mornings, then pumpkin ice cream as the day heats up. Sounds like a plan to me! Annnnd it’s dairy-free, so my fellow lactose intolerant (or simply avoiding dairy) people can enjoy freely. And by “freely’ I mean eating the entire quart. Alone. In one sitting. No no, let’s not take it too far. Bring it back in. I know you all have stocked up on pumpkin by now, so go buy some cans of coconut milk while you’re at it, and continue your pumpkin exploration. It’s a lovely, spicy adventure!

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Dairy-Free Pumpkin Ice Cream

  1. Combine all of the ingredients in a medium saucepan.
  2. Heat the mixture over medium heat, stirring frequently, until the mixture is hot but before it boils.
  3. Place the mixture in the fridge (I find it easiest to just put the saucepan directly in the fridge) and let chill for at least 1-2 hours, or longer.
  4. Once completely chilled, strain the mixture through a sieve to remove any lumps and ensure a smooth ice cream. I find it easiest to strain the mixture directly into the ice cream maker.
  5. Process the ice cream in your ice cream maker according to manufacturer directions. If adding the chocolate chips, add them in about 5 minutes before the ice cream is done. Transfer into your storage container. Enjoy!

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Please note that some of the links in the above post are affiliate links that will take you to an Amazon.com page. If you choose to purchase a product featured in this post using an affiliate link, you will be directly supporting You’re An Animal. Thanks!

 

Copper (Cu) (Small But Mighty)

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Copper (Cu) (Small But Mighty)

Copper is one of my favorite minerals and honestly I can’t explain why. Maybe it’s the name, Copper. Or possibly it is because, from deep in my heart and soul, Copper’s element symbol is Cu and I did go to Clemson University… But as I said I can’t really explain why. It is also a pretty cool looking metal and is very much a necessity to the human body. Enough of me, let’s get to viewing Copper on a microscopic scale. Copper is not needed in significant amounts on a daily basis, but it is needed nevertheless. A few sources of copper are Brazil nuts, spinach, kale, chard, sunflower seeds, shiitake mushrooms and shrimp. Copper is kind of like the third wheel in the bone formation process. It is the less than 1% portion of our bone make up with the other two minerals calcium and phosphorus making up the greater than 99% portion. Without it though, you will literally fall apart. Bones won’t remain together because copper is needed as the core metal ion to an enzyme (lysyl oxidase) that allows for the mature production of collagen(1). Ah, collagen. Yes you probably know of that word. It is the fibrous protein that gives great tensile strength to our bones and tendons. So what I really just said is that it is the glue that keeps us standing upright and allows us to use our most primal self defense mechanism, mobility. Interesting metal huh? So how many of you either take statin drugs or know someone who takes them? There are quite a few people who do and it is pretty much for one reason, high cholesterol. Remember, cholesterol is a good thing so what the hell are you doing blocking the synthesis of it? I’ll bet there’s a good possibility it is from a copper deficiency. Here’s how this works. With a copper deficiency we have an increased rate of the cholesterol synthesizing enzyme HMG CoA reductase (hydroxymethylglutaryl Coenzyme A reductase)(1). Did I lose you yet? This enzyme basically regulates how much cholesterol gets produced. So at the end of the day when we have a copper deficiency, we then have increased cholesterol production, which causes us to freak out and go visit our doctor, who in turn prescribes us a statin drug to reduce cholesterol because his/her drug rep pushed it on them to prescribe so everyone can get paid. Wow, what a vicious cycle that is. Why not focus on increasing copper intake and absorption and solve your cholesterol problem? What a brilliant idea! Switching topics slightly now. Copper and Zinc both compete for the same absorption pathway to bind to enzymes. We need roughly a 1:8 ratio of copper to zinc in order for Vitamin A to work as a protective antioxidant. Remember, if we don’t have sufficient vitamin A then vitamin D can’t do its job very well (please refer to the Vitamin D post for more information). So if we have too much zinc, then we become deficient in copper and hop on that vicious cycle. Let’s not go down that road. Copper is also one of the key minerals working as a cofactor to the enzyme superoxide dismutase (SOD), which helps manage the by-product of oxidized subatrates. Without it, the excess oxygen by-products would severely damage our cell’s DNA. Lastly, copper is central to the absorption of iron and therefore paramount in the production of the hemoglobin and myoglobin proteins. Ultimately, as you can see, copper has its hand in many chemical reactions in the human body and must be treated with respect so make sure you eat all those healthy foods discussed not just in the nutrient spotlight sections, but most importantly in all of Morgan’s delicious recipes.

Sources Cited:

(1) Lippincott’s Illustrated Reviews: Biochemistry 5th edition. Richard Harvey, Denise Ferrier. 2011.

 

 

Steak Tacos with Grain-Free Tortillas & Guacamole Broccoli Slaw

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Remember that trip to Portland, Oregon that I keep raving about? Well here’s another recipe inspired by that trip! This one comes from our amazing lunch at Cultured Cavemen, a Paleo restaurant in Portland. This meal is specifically inspired by my lunch of carnitas, complete with grain-free tortillas and slaw. I took a different spin with my recipe, however, and did steak tacos instead. Plus a guacamole broccoli slaw that is the easiest thing you will ever whip up (you’ll wonder why you never thought of it), and grain-free tortillas for an amazing Taco Tuesday (or Taco Errrryday). Every element of this recipe is a star in its own right. The steak tacos are seasoned to perfection, and made with grass-fed steak which makes it wholesome and nutritious on top of being delicioso. And not to mention a great way to get that Vitamin B12 in, a critical member of the Vitamin B complex family! No need for store-bought seasoning with the added sodium and preservatives. This seasoning combo is easy to throw together with spices you likely already have in the cabinet! Then we have the guacamole broccoli slaw. A spectacularly easy way to get in the veggies without even realizing it, in perfect combination with the must-have guac. Oh and then the tortillas. You know, just a grain-free, gluten-free tortilla that is pliable, roll-able, fold-able, hold-able, and delectable. Stupid Easy Paleo nailed it with this one, so I’ve just ever so slightly adapted her recipe to complete this taco night meal. So on that note, who’s bringing the margs? I’m ready to eat!

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Steak Tacos with Grain-Free Tortillas & Guacamole Broccoli Slaw

  • Taco Meat:
    • Approximately 0.75-1 lb of grass-fed steak (I use Sirloin) cut into cubes that are about 0.5-0.75 of an inch
    • About 1 tsp each of dark chili powder, garlic powder, onion powder, paprika and cumin
    • Salt, black pepper, and cayenne to taste
    • Avocado oil to coat the pan
  • Grain-Free Tortillas (from Stupid Easy Paleo):
    • 4 eggs
    • 1/2 cup of your choice of starch (arrowroot, tapioca or potato)
    • 2 tsp of coconut flour
    • 2 Tbsp water
    • 2 tsp grass-fed butter, melted (I use Kerrygold)
    • 1/4 tsp each of garlic powder, onion powder, salt, and black pepper
  • Guacamole Broccoli Slaw
    • about 2 cups of broccoli slaw (I get the pre-made bagged kind, with broccoli, carrots, and red cabbage)
    • about 0.5-0.75 cups of your favorite guacamole (if I don’t make my own, I love the one Whole Foods makes)
  1. Start with the tortillas. In a large mixing bowl, combine all of your tortilla ingredients. Use an electric mixer to combine the ingredients, in order to most effectively eliminate the lumps from your mixture, until very smooth but not to the point of frothing the eggs.
  2. Use an 8-inch, non-stick skillet to make the tortillas. Heat the skillet on medium heat. Once heated, pour about 1/4 cup of the tortilla batter onto the skillet, and roll the batter around in the skillet so it is evenly coated (like making a french crepe). Cook about 1 minute on each side, until lightly browned. The edges will curl away from the pan. If you have any issues with this process, you can refer to the original recipe and instructions for these tortillas here. This will make 6 tortillas. Allow the tortillas to cool, or keep them warm in a warm oven.
  3. Next, prepare your guacamole broccoli slaw by combining your broccoli slaw with your guacamole in a medium sized mixing bowl. That’s it!
  4. Now, prepare you taco meat. Coat a large skillet with avocado oil (1-2 Tbsp) and heat the skillet over medium-high heat. Once the skillet is heated, add your cubed meat. Stir the meat in the skillet, coating the meat with the oil. Add your taco seasoning spice mix, and stir until it coats the meat and combined with the oil to make a taco sauce. The meat will cook very quickly when cubed! You only need to saute for about 1-3 minutes total, in order to keep the meat nice and tender.
  5. Assemble your goodies, evenly distributing your meat and slaw over the tortillas. Eat up!

Makes 6 tacos.

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Vitamin B Complex (One Big Happy Family)

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Vitamin B Complex (One Big Happy Family)

Unlike the other vitamins, Vitamin B is a complex in both senses of the word. It’s a complex complex. If that sounds funny, read it a few more times. The reason they call it Vitamin B complex is due to the numerous B vitamins that are contained within its family, most labeled with a subscript. Without one the rest don’t work, so it is very important not to EVER take a multivitamin that doesn’t contain the whole family. I dont suggest taking multivitamins at all though. Get them from whole foods produced by Nature. It’s kind of like a big Catholic family with 7 kids. My dad would appreciate the Catholic humor having grown up in a Catholic family of 6 kids. Every B vitamin is water soluble, which means the body does not store them. It also means you must be fully hydrated to absorb and utilize them. Better stay hydrated! Vitamin B1, known as Thiamine, is part of TPP (thiamine pyrophosphate) and is used in the metabolism of carbohydrates. It is critical in the production of energy as well as in the functioning of our nerve cells. With even the slightest deficiency you will start feeling fatigued and depressed. Severe deficiency of B1 is known as Beriberi, which can be prevented by eating most nuts and seeds. Vitamin B2, Riboflavin, is one that is harder to come by but just as important. I have personally had a troubled experience with severe Riboflavin deficiency. I can promise you it is not fun or pretty. In fact it’s extremely painful. Signs of it are a burning of the eyes, lips, mouth and tongue. An inflamed, sensitive left side of the tongue (beefy red appearance) and cracked corners of the mouth will lead to a life of misery because you feel like you can’t eat anything. It hurts to open your mouth to the point of you feeling depressed. And since it is involved in energy production there is a good chance of that occuring. This is the vitamin that gives urine it’s yellow-green appearance when it is in excess. It can be obtained in almonds, sunflower seeds, mushrooms, kale and broccoli to name a few sources. Vitamin B3, Niacin, can be made in the body provided there is enough protein in the diet. The amino acid Tryptophan is used to create Niacin, but you may want to be safe and consume some swordfish, eggs, sesame and sunflower seeds, or almonds to get enough of this important vitamin. It is the building block of the coenzymes NAD and NADP. Nicotinamide Adenine Dinucleotide and Nicotinamide Adenine Dinucleotide Phosphate respectively. These two are involved in many different chemical reactions on a daily basis. This vitamin is also used in the production of energy as well as in fat and carbohydrate metabolism. Vitamin B5, or Pantothenic Acid, plays an important role in energy production along with its brothers B1, B2, and B3. It is also a component of Coenzyme A (CoA), which is involved with the utilization of fats and carbohydrates. The most important role for B5 though is probably it’s use in the manufacturing of erythrocytes, or red blood cells. This vitamin can be obtained from animal livers if your up for that, or from more reasonable sources such as mushrooms, pecans, sunflower seeds, cashews, avocados, broccoli, kale and cauliflower. The next family member goes by the name Pyridoxine, or Vitamin B6. This brother is extremely important for a few reasons so please don’t mistreat him. B6 is crucial in maintaining immune function and hormone balance as well as being used in the production of proteins, including DNA, chemical transmitters and red blood cells. To earn this guy’s respect, you must consume some bananas, kale, spinach, sweet potatoes, cauliflower, walnuts, sunflower seeds, or avocados. Vitamin B9, known as folate or folic acid, works side by side with Vitamin B12 in the synthesis of DNA. I’d say that’s pretty critical! It is needed for cell division especially for the red blood cells and cells of the gastrointestinal tract. It got its name from the word “foliage” because it is found in high concentration in most dark green leaves like spinach, kale, and swiss chard. It can also be found in cabbage, broccoli, Brussels sprouts, almonds, pecans, and avocados. Last of the immediate family is Vitamin B12, cobalamin. The center piece of B12 comes from the metal Cobalt, which has a bright blue tint to it. B12 is used to activate its brother B9 so they can team up for their use in cell division and the production of DNA. This vitamin creates havoc for vegans and vegetarians because it is only found in animal products such as eggs, salmon, tuna, sardines, trout, beef, oysters and clams. At the end of the day, this huge family is needed everyday if you want to live a healthy and happy life.

Biotin

Sometimes it is referred to as vitamin H and I have heard others relate it to the vitamin B complex so I will give it it’s own small write up. Biotin helps the body to manufacture and utilize both fats and amino acids. It also aids in fatty acid formation and can promote normal functioning and development of the nervous system, sweat glands, skin and hair. It can be synthesized from our own healthy intestinal bacteria so it’s not often talked about, but you can find it in cooked eggs, walnuts, pecans, almonds, cauliflower and mushrooms.

Choline

Choline to some could be part of the vitamin B complex, but it deserves its own write up because it is a reach to include it in the vitamin B family. Choline can be formed from either of the amino acids methionine or serine. It works together with some of the B vitamins in the metabolism of fat which is why some people would potentially include it as part of the big vitamin B complex. A deficiency can cause problems in the liver known as fatty liver disease. It is the precursor to the neurotransmitter Acetylcholine, which is released in the synaptic gap between two nerve cells to make sure nerve impulses get fired correctly. It is also a major component of cell membranes so that many nutrients can permeate into and out of our cells during proper transmission. Sources of choline are egg yolks, preferably in a liquid and not solid state, red meat. It can also be obtained in much smaller amounts from potatoes, cauliflower, kale, cabbage and oranges. This is why foods should be consumed in a variety rather than eating the same foods on a routine basis.

 

Vitamin C (More Than Just An Immune System Boost)

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Vitamin C (More Than Just An Immune System Boost)

If I say Vitamin C, what is the first thing that comes to mind? Fruit? Antioxidant? If you ask a nutritionist, dietitian, or biochemist the answer might be Ascorbic Acid, the science name of Vitamin C, or possibly Scurvy. OK what the heck is Scurvy? I will get to that in a bit. Regardless of your answer, there are many benefits from this wonderful vitamin. First, let’s go through the long list of sources where this vitamin can be obtained. Most fruits you will find at any grocery store contain at least a small amount, but the citrus fruits will contain large amounts such as pineapple, lime, lemon, orange and grapefruit. Many vegetables also contain significant amounts like watercress, broccoli, cauliflower, Brussels sprouts and peppers just to name a few. A few of the berries have a decent amount as well. Berries are my favorite! Some of the benefits from C are aiding in the absorption of iron. Once again, you cannot single out any one mineral or vitamin – they all work as a team. One weak link throws off the sensitive balance of the whole system. In reviewing that chain, if you don’t have enough vitamin C you won’t have enough iron. Without enough iron, oxygen won’t get utilized properly which ultimately means your oxidation of nutrients won’t work thoroughly and then you’ll end up sick. Vitamin C is considered an antioxidant however, so it does help protect the body from too much oxidation on the other hand. Kind of like a checks and balance system. A third major benefit and a crucial one at a minimum is Vitamin C’s role in the production of collagen, proteins that help keep bones from breaking, keep muscles looking tone, and keep strength in the ligaments and tendons. Clearly Vitamin C is important. A few hundred years ago the British Navy learned this lesson the hard way. Being on a ship for long periods of time limited what the sailors could eat. In turn, many developed a deficiency and ended up with Scurvy. One of the men had a few limes with him and after eating one, he realized Scurvy quickly vanished. From then on, the development of this disease has generally been a funny story to tell with an all too important lesson. In order to get the most Vitamin C it is best to consume foods in their whole state rather than slicing vegetables or fruits and storing them in the refrigerator uncovered. C itself will oxidize too, so your best bet is just to eat the grapefruit as soon as you cut into it. Plus it will taste fresher! Because it is a water soluble vitamin, you need to make sure you’re not dehydrated (another reason to drink lots of water) and to obtain enough of it every day. A quick mind altering statistic for you to wrap this one up – something close to 90% of all humans in today’s world live in a chronically dehydrated state ranging from mild to severe. That’s scary! That should partially explain why we need roughly 64 ounces of water (dependent on body size) on a daily basis. It comes in, you utilize it, and it goes out. Very simple process that is way too often neglected. Lesson learned? Drink water and get your Vitamin C.

 

 

Dairy-Free Coconut Ice Cream with Salted Caramel and Chocolate Ganache Swirl (White Sugar-Free): Inspired by Salt & Straw

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First of all, let me express my excitement about us purchasing an ice cream maker: EEEEHHEEEEEEYEAH! This is the one we got, and we love it! Ice cream is definitely, for sure, abso-posi-lutely my favorite dessert. I don’t know what it is, but I have always been an ice cream addict. Which is kind of odd for a lactose-intolerant girl, but I have found dairy-free heaven. Admittedly, my favorite flavor is mint chocolate chip (which, by the way, I have a recipe for that too… we’ve made it at least 5 times already. Stay tuned :)). But we just got back from our vacation in Portland, Oregon, and in my post about our trip I talked about Salt & Straw and how we both fell hopelessly in love with their dairy-free ice cream. So as soon as we got back, I started working on an ice cream flavor inspired by their Coconut with Petunia’s Salted Caramel Bars flavor. Their ice cream had pieces of a vegan/gluten-free caramel cookie, with ribbons of salted caramel and chocolate ganache. While I haven’t had the opportunity to explore the idea of a vegan/gluten-free caramel cookie, I was able to throw together a pretty awesomely delicious (toot toot) dairy-free, white sugar-free coconut ice cream with salted caramel and chocolate ganache swirled in ever so lovingly. And seriously, I can’t believe how good this stuff is. This is a situation where the whole is certainly greater than the sum of its parts (in my opinion). The ice cream, caramel, or chocolate each alone is good, but together they are fantastic. While I’ve never had a Samoa Girl Scout cookie (weird, I know… and I was even a Girl Scout. I have no excuses.) I imagine the flavor profile is the same. In fact, I almost named this “Dairy-Free Samoa Ice Cream,” except I think they’re called “Caramel Delights” now? All updated and modern… I can’t keep up. I can’t say enough about this ice cream (or its Salt & Straw inspiration), but I think I’m going to let the pictures speak for themselves…

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Dairy-Free Coconut Ice Cream with Salted Caramel and Chocolate Ganache Swirl

  1. Start with making the ice cream base. In a medium-sized sauce pan, add 2 cans of the coconut milk, the arrowroot starch (this starch helps keep the ice cream creamy and scoopable, even after being in the freezer), the eggs, 1/4 cup of honey or maple syrup, and 1 Tbsp of vanilla extract. Stir to combine, trying to get as many lumps out as you can, and making sure the eggs are broken up and thoroughly mixed in.
  2. Heat this mixture on low, stirring continuously, until it is warm/hot to the touch, but not boiling (you do not want scrambled egg ice cream).
  3. Once the mixture is warm, put the mixture in the refrigerator (I usually just put the whole pot into the fridge so as to not dirty up another bowl) and allow the mixture to completely cool (at least 2-4 hours).
  4. While your ice cream base is chilling, make your caramel and chocolate ganache.
  5. Start with your caramel sauce. I got this caramel recipe from An Edible Mosaic, so if you have any issues, you can also refer to her post.
  6. In a small/medium saucepan, add 1/2 of a can of coconut milk, 2 Tbsp of honey/maple syrup and 2 Tbsp of coconut palm sugar. Bring this mixture to a boil, then reduce to a simmer, and stir frequently for about 15 minutes, or until the mixture thickens and turns a nice, deep amber brown. Remove the mixture from the heat, and add 1 Tbsp of grass-fed butter (or coconut oil for dairy-free), 1/2 tsp of sea salt, and 1/4 tsp of vanilla extract. Stir to incorporate, then pour your caramel into a separate bowl to allow it to cool.
  7. Next, make your chocolate ganache. Again, in a small/medium sauce pan, add the remaining 1/2 can of coconut milk, 1/4 cup of dark chocolate/chocolate chips, 2 Tbsp of coconut oil (this will help the ganache set up and become firm, but not crunchy, when frozen), and 2 Tbsp of cocoa powder. Heat this mixture over medium/medium-high heat to melt all of the ingredient together, and allow it to thicken. I let mine simmer, stirring constantly, until it was the consistency of a thick, hot fudge sauce. Once thickened, strain the sauce into a separate bowl to eliminate any lumps of cocoa powder, and to allow the sauce to cool.
  8. Once your ice cream base is completely cooled, add your base to your ice cream maker, straining it with a sieve as your pour the mixture in in order to eliminate all lumps of arrowroot and egg, and process according to manufacturer instructions.
  9. Scoop about 1/3 of your ice cream into the container you will be storing your ice cream in, and then drizzle about 1/3 each of your caramel sauce and chocolate ganache over your ice cream. Use a butter knife to swirl/fold the caramel and chocolate into your ice cream. Repeat this process two more times, with the rest of your ice cream, caramel, and chocolate. Allow your ice cream to harden in the freezer, and serve when ready! Or eat it as soft serve right away, if you’re like me and can’t resist :).

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Animals On Vacation: Portland, Oregon

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We’re back! For those who don’t know, we spent last week exploring Portland, Oregon. As two kids from Richmond, Virginia, Portland was quite a change of scenery. A BEAUTIFUL change of scenery. And food. Holy moly the food options. Richmond is progressing (slowly) but it’s got a long way to go to be on par with Portland in terms of progressive eating habits (whole foods, paleo etc). But what can ya do, we’re southern by heart and stomach here. We spent our days walking around the neighborhood where we stayed (Nob Hill in the Alphabet District), and also the next neighborhood over, the Pearl District, which is a very nice and popular place to be. Luckily, we also had a car, so we were able to head outside of the city and go hiking. While we were only there for 3 full days, we got a lot in! So here’s a synopsis of our trip. And in particular, a review of our favorite things (mostly food, of course).

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This was the view from the plane as we crossed into Oregon/Washington territory. Mount Rainier and Mount Adams peeking through the clouds.

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One of the first things we did when we got settled in Portland was visit Powell’s Books. A landmark in Portland, this place takes up a whole city block. Why, yes, yes I did say a whole city block. As two self-proclaimed book nerds, we obviously couldn’t help ourselves. Three hours in this place. Three. Hours. And I’m not even entirely sure I saw every section there. Needless to say, we geeked out for a while and it was awesome!

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Image from our Instagram page: youreananimal

Next on our to-do list (okay, MY to-do list, but let’s just say Andrew didn’t drag his feet too hard) was to visit Salt & Straw. This is another well-known place in Portland, which just ever so luckily was only a block away from where we were staying (a super cute Airbnb find… check it out here. We loved staying there! The location was perfect, and Cynthia, the host, was lovely.) Salt & Straw stole our hearts. It’s become relatively famous because of the innovative flavors they offer (right now they have flavors like Summer Sweet Corn Buttermilk, Plum Sangria Sorbet, Pear with Blue Cheese, and Honey Balsamic Strawberry with Cracked Pepper), and also because of the fresh, quality ingredients they use to create an amazing dessert. Many of their flavors are based on items being sold in the local farmers market at the time. Oh yes, it’s love. We got hooked on their dairy-free flavor, Coconut with Petunia’s Salted Caramel Bars. It’s dairy-free because it uses coconut cream for the base, and then they add in chunks of gluten-free/vegan caramel cookies from a local bakery called Petunia’s, and they also swirl in some extra caramel and chocolate ganache ribbons because YUM. We ate a pint of the stuff. Two days in a row. Yes, yes indeed that really happened. And you know what? I feel okay about it. Oh and by the way, I’m in the process of creating an ice cream recipe inspired by this one. YEEUUS. So look out for that!

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We really wanted to get out in nature a little bit (animals, remember?) so we decided to go out to a beautiful waterfall hike called Multnomah Falls. It’s a little bit more touristy than I would typically like a hike to be, but we knew that before hand and were told that even with the touristy vibe, it was worth it. This definitely was true. The waterfall itself is definitely very popular, and there were many, many people milling about at the bottom (where the first couple of pictures were taken). However, there is a trail to hike to the top of the waterfall that is much less populated. So that’s exactly what we did. It was a gorgeous hike, with lots of streams and rocks, and peekaboo views throughout. Getting to the top of the waterfall was a little anti-climatic, but the hike itself was worth it. We were walking pretty quickly, and it took us about 1.5 hours to get to the top and then back down. Definitely a steep hike, though. You can see in the last picture the entire waterfall. There is a little overlook right at the top that you hike up to, so you can tell how high and steep the mountain actually is.

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Image from our Instagram page: youreananimal

We found out that there is a Paleo-based restaurant in Portland, and our stomachs cried out in jubilation. Cultured Caveman started as a food cart, and has now evolved (he. he. he.) into 3 carts and a restaurant throughout the Portland area. We met one of the owners, Heather, and she was SO sweet. We could hardly contain ourselves with the menu, beyond thrilled that we felt comfortable eating any and all of it. I went for the Carnitas with a side of Zoodles, and Andrew had the main dish of Zoodles and Meatballs with a side of broccoli and bacon slaw. Holy holy holy. I’m still excited just remembering it. Not only was it grain-free (yes, those tortillas are grain-free), dairy-free, whole-food goodness, but it was absolutely de-li-cious. Don’t be surprised if a Cultured Caveman-inspired recipe shows up on here soon too.

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For our last dinner in Portland, we wanted to have a nice, sit-down meal, so after two different people’s recommendations, we chose Andina. Andina is a Peruvian-based restaurant in the Pearl District, and certainly lived up to the recommendations. We started with a pitcher of sangria, and after letting the waiter know that we didn’t need any bread, he asked if we were gluten-free and we said yes. So he instead (to our surprise) brought us a gluten-free replacement of fried cactus (tasted very similar to potatoes). I ordered the Pescado Al Rocoto Y Kion, which is pictured above (half eaten… oopsie). It was a deep-sea fish, with mushrooms, bok choy, and ginger slices in a pork broth. Absolutely divine. Andrew had Conchas Del Senor Sipan, which were scallops on top of a parsnip and potato puree, with “cannelloni,” which were thinly sliced beets, rolled and stuffed with crab meat. We finished up with a quinoa flour brownie. Oh boy, so worth it.

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One gem I found for my plane snack were these bars. They are called Betsy’s Best Bar None, and are based out of Portland, but you can also order them through Amazon here.Just look at those ingredients! I didn’t actually believe a protein bar like this existed, and I’m so pleased I was wrong. Plus, there aren’t any nuts, which is great for me because I tend to be a little itchy/sensitive with too many nuts. Usually, I just make my own if I’m in need of a bar that I actually like the ingredients, but in a situation like this, these bars were perfect. I liked the Peppermint Chocolate the best, but she has several different flavors, including Dark Chocolate Chip, Lemon Coconut, Cinnamon Cardamom, and Chili Chocolate Chip.

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Image from our Instagram page: youreananimal

After a 20 hour delay in Detroit (yeah, let’s not talk about it…), we finally made it back to good old RVA. Portland was an amazing place to visit, and I’m so grateful we got to take the time to head across the country and experience something new together! Thanks, Portland, for showing us a good time 🙂

Please note that some of the links in the above post are affiliate links that will take you to an Amazon.com page. If you choose to purchase a product featured in this post using an affiliate link, you will be directly supporting You’re An Animal. Thanks!


Cod Jambalaya

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Oh my my. I could eat this for every meal for a week, no joke. This recipe came from our need to stretch our budget a little bit farther, as money has been a little bit tight. So instead of housing $20 worth of cod in one sitting, we decided to draw it out by putting it in this oh-so-yummy-in-my-tummy jambalaya-esque stew. Now hear me out, you Nawlins die-hards. I say jambalaya-esque because I know it is not a tried and true jambalaya recipe, and I am sure there are rules and regulations that I know nothing about when it comes to cooking a traditional jambalaya. But that being said, the flavors and composition are definitely a solid nod to the Louisiana specialty, so I will leave it at that. This stew though is one of those comfort foods that makes you want to curl up on the couch with a big ol’ bowl and watch a movie with wine and a blanket. Now if that isn’t a cozy thought, I don’t know what is. Warm, hearty, filling, and flavorful. Plus it makes a lot of food, so perfect for a family meal or for leftovers! Both Andrew and I get two full meals out of this recipe. And bonus! This is absolutely one of those meals that actually tastes even better the next day. You can easily substitute any protein in this recipe, or add sausage, chicken and shrimp for that more traditional jambalaya mix, but if you’re like us and want to get some quality seafood and make it last, I would definitely suggest sticking with the cod!

This whole week was devoted to preparing for a little obstacle race we like to call the Spartan Race. And by “little obstacle race” I mean actually one of the most physically grueling events I have ever put my body through. So in an effort to bulk up a little before the race, we ate way more carbs/grains than usual, including rice in this jambalaya. However, we found a sprouted rice trio (link in recipe below) that we loved with this meal, didn’t make our tum-tums ache, and filled us up to the brim, so it turned out well.

So… let’s talk about this Spartan Race. For those who have never heard of such a thing, maybe you should keep it that way. Just kidding, kind of. Yesterday we did the Virginia Super Spartan, which is the middle level of their 3 race options in terms of distance. The catch, however, is that this particular race happened to be at Wintergreen, which is a ski resort here in Virginia. And the race took place on the double black diamond mountains. Which means we spent 5 hours hiking/slipping up and down a muddy (it rained) 7.2 miles of mountains, with challenging obstacles strategically placed throughout. We heard several people saying this race was harder than many of the “Beast” level Spartan races, because while those races are longer in distance, they aren’t usually on mountain sides. Oh and also NBC filmed it. Which to me says it was “something special.” Yeehaw. We made it over the finish line, but just barely. Needless to say, I’m spending most of today on the couch.

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Cod Jambalaya

  • about 1 lb of wild cod
  • 1 small yellow onion, chopped
  • 1 green pepper, chopped
  • 2 stalks of celery, chopped (make sure the pepper and celery are chopped to approximately the same sized pieces)
  • 1.5 cups of Truroots Organic Accents Sprouted Rice Trio or rice of your choice
  • 8 oz of chicken stock
  • 2 cups of water
  • 16 oz of tomato sauce
  • approximately 1 tsp each of celery salt, paprika, chili powder, garlic powder and onion powder
  • approximately 1/2 tsp each of salt, black pepper, and italian seasoning
  • cayenne pepper to taste (I only use a couple dashes, but I’m not a fan of spicy foods)
  1. Preheat the oven to 400 degrees. Sprinkle the cod with a pinch of the spice mix.
  2. Cook the cod in the oven for approximately 15 minutes, or until the cod has split open. Let rest once cooked.
  3. In a large pot with a lid, saute the onion until soft and translucent.
  4. To the pot, add the water, chicken stock, and rice. Bring the mixture to a boil, then reduce to simmer.
  5. Cover and cook the rice for about half of the designated time on the package (about 15 minutes for the Truroots Sprouted Rice Trio).
  6. Half way through cooking the rice, add the peppers, celery, tomato sauce, and spice mix, and stir to incorporate.
  7. Replace the lid on the pot, and cook the rice mixture for the remaining time based on the package (for the Truroots trio, about 10 minutes).
  8. Turn off the heat, and add the cod, breaking it into large chunks, and folding it in.
  9. Replace the lid of the pot once again, and allow the mixture to steam, without added heat, for another 10 minutes.
  10. Most of the liquid should be absorbed by the rice, but some will remain for a thick, saucy mixture. Once done steaming, stir one last time to fluff the rice and incorporate all of the ingredients. Enjoy!

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Please note that some of the links in the above post are affiliate links that will take you to an Amazon.com page. If you choose to purchase a product featured in this post using an affiliate link, you will be directly supporting You’re An Animal. Thanks!